F3 Knoxville

Tag: Slappy

V(alentine’s)Q

THE SCENE:   Perfect…might have been a little cold (29F) but it wasn’t raining and it was dry.

F3 WELCOME & DISCLAIMER:   Almost nailed it but Judge had to remind me this is my VQ and I am not a professional.

WARM-O-RAMA:
Burpees, Cherry Pickers, LBAC, WWII sit-ups, Tempo Diamond Merkins.  Paused to appreciate that we were still dry after Warm-O-Rama

THA-THANG:

Headed over to the guardrail for 41 tricep dips and a musical serenade to Guardrail to recognize his 41st trip around the sun.   Mosey over to the coupon pile.   Everyone grabbed a coupon, circled up and held an air chair while I explained “Capture the Coupon”   Counted off into teams of 4 and headed over to the parking lot and each team took their corner.   Each coupon had been labeled with an exercise and number of reps before the beat down.   Each HIM did the exercise on their individual coupon and then left it behind at their base while going to attack another team’s coupon supply and bring one back to their base to perform the next exercise found on the coupon.  It was mayhem for a little while but eventually the PAX got the hang of it and their was a full melting pot of the Lexicon going on simultaneously.   It was quite a beautiful scene.   Trolley tried to only capture the burpee coupon but KickFlip perfected the cup and ball magic trick and left him with bear crawls, which was still fine with him.   It was chaos but everyone seemed to enjoy it.   Mosey back to the shovel flag and had time for one more push before we timed out.   Eye of the Tiger came over the sound waves and the PAX performed Rocky Balboas until the chorus finally came.   We dropped and did merkins during the chorus and then back to Rocky Balboas during the second verse.   Did one more round of Merkins during the second chorus and then stopped for a quick Mary.

MARY:
Did pickle pounders in cadence.   Once you reached the number of years you were married you stopped and held plank.   Curveball was our most experienced pickle pounder – still in perfect form after 25 years (I believe).  RESPECT

COUNT-OFF & NAME-O-RAMA
29 HIMs in attendance.

CIRCLE OF TRUST/BOM:
James 1: 2-4   “Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.”   Guardrail prayed this verse over my wife while helping stay with our children for another late night trip to the ER.   It has been on my mind ever since.   There is something about counting it ALL joy that is so beautiful but also so difficult in reality.   We all have those people in our lives that have perfected it and always have a smile on their face and you know there is nothing FAKE about it.   It is a contagious JOY that always brightens my day when I get to be in their presence.   We should all strive to live every moment of our lives with a posture towards JOY.   We can’t let the trials of the day overcome the blessings as they are always abundant when we choose to look for them.   Trials are the way God brings us closer to full dependence on Him.   It exposes the weakness in our Faith and the more we need his Grace.   We all face choices when trials come our way….turn to sin (doubting God, angry with God, turn to substance, bad relationships, etc) or submit to our inability to do it alone and the necessity of being fully dependent on Him.   In time the patience, endurance, steadfastness learned through trials sharpens our FAITH and makes us perfect and complete.    Last night my wife unbeknownst to her that I had chosen this verse to talk about said “I am so filled with JOY.  I haven’t felt this good in so many months.”  Hearing that was by far the best Valentines gift I have received in all my years and just one more confirmation of how good He is ALWAYS.   I want to thank everyone that has prayed for her and our family over the past several months,  it has been such a blessing for us all.   Let’s strive to always count it ALL joy, today, tomorrow and ALWAYS.

MOLESKIN:

Prayers for Trolley’s wife ankle and ability to see a doctor quickly.   Prayers for Commision’s friend who is recovering from an appendectomy.

ANNOUNCEMENTS:
7 HIMs joined for coffee at DD.

X

THE SCENE:  Wet and warm
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:
Projectivator x 10 IC
Moroccan Nightclub x 10 IC
Overhead Claps x 10 IC
Squats x 10 IC
Merkins x 10 IC
Mountain Climbers x 10 IC
CMU Curls x 26 OYO

THA THANG:

Mosey to the amphitheater

“Seven X”:  Imagine a large X dissecting the amphitheater stage.  Starting at one corner of the X, perform the exercise then bear crawl to the center of the X, turn left and bear crawl to the next corner (clockwise).

Corner 1 – Curls
Corner 2 – Squats
Corner 3 – Overhead presses
Corner 4 – CMU Swings

Round 1, 7×1 = 7 reps of each
Round 2, 7×2 = 14 reps
Round 3, 21 reps…
Round 4, 28 reps…
I’d planned to do additional sets….but we’ve got more work to do.  Move along, you lucky guy!

 

NEXT….
Battle buddy up…
Round 1
P1 – heavy bear to the line and back
P2 – LBC
Cycle through 2x
Round 2
P1 – heavy lunge to the line and back
P2 – Clean and press CMU
Cycle through 2x
Round 3:
P1 – sprint to the rail and back
P2 – Plyometric merkins on CMUs
Cycle through 2x

 

NEXT….
Tabata – 20 seconds work + 10 seconds rest (goal is 20 reps each set)
Round 1:  Goblet squats (3 sets)
Round 2:  Tricep extensions (3 sets)
Round 3:  Weighted crunch w/ CMU (3 sets)
Round 4:  Curls (3 sets)

Mosey home…

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

9 Men

CIRCLE OF TRUST/BOM:

This Word of encouragement may be meaningless to you today… If so, I ask you to tuck these words into your heart, so that you will be reminded of them if you ever do need them – or that you will share them with someone in your life who needs them now.  These are words of encouragement for someone who is suffering after a profound loss.  These are words that you will need to know in one of life’s darkest moments – but that might seem insensitive, or certainly uncomfortable, for someone to tell you.  Listen for a minute and remind your future self of these words…

If you asked any historian, “Who are the Top 5 most remarkable U.S. presidents in history?”, odds are good that their list would include our 26th – Teddy Roosevelt.  He was a fascinating character and accomplished a tremendous amount in his life.  Assistant Secretary of the Navy…  Hero of the Spanish-American war…  Governor of New York…  Vice-president, then youngest person ever to become President… While in office, he was the first president to have a telephone installed in the white house… first president to ride in a submarine… first to leave the country while in office (to check on his little side-hustle, the Panama Canal…), first president to be awarded the Medal of Honor, first to be awarded the Noble Peace Prize, and on and on…. A remarkable life!

BUT – before he did any of those things – when he was just 25 years old – he endured a pain that is unimaginable to me.  On Valentine’s Day 1884, in the same house – both his mother and his wife died of unrelated diseases.  In his journal that day, young Roosevelt drew a large X and wrote only a single sentence, “the light has gone out of my life”.

Roosevelt was so deeply grieved that he left his newborn daughter with his sister and escaped by himself to the Dakota Territory.  It was there that he learned to ride and rope, he lived among hardened men, he developed into the man who would later be nicknamed “The Lion”, and he completely reoriented the trajectory of his life.  After three years, he returned home and assumed custody of his daughter.  It would be another decade more before those notable achievements in public life would start.

Here’s what I want you to remember from Teddy Roosevelt’s early life;

  1. If you ever have the misfortune of suffering a profound loss, you may feel like life cannot go on (“the light has gone out of my life”) – in those moments, take your refuge in the Lord our Comfort, and know this – life WILL go on for you.  Grieve in a healthy way but remember in those terrible moments that your grief will come to an end.  From the Psalms, “The LORD is close to the brokenhearted and saves those who are crushed in spirit.” (Psalm 34:18)  “The righteous person may have many troubles, but the LORD delivers him from them all” (Psalm 34:19).  “He heals the brokenhearted and binds up their wounds.” (Psalm 147:3).
  2. Difficult as it may be to consider in that moment, your grief may be transformative for you.  Like Roosevelt, your grief may be the catalyst for you to reorient your life.  Sometimes you’re in a dark place and you feel like you’ve been buried – but actually you’ve been planted and are getting ready to grow (hat tip, Christine Caine).  Grief can deepen your faith in God and your reliance on His strength over your own.  It can prepare you to have empathy for others who will suffer after you.  It can give you laser focus on what matters most in life.

“And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast.” (1 Peter 5:10).

MOLESKIN:

Prayers for Curveball’s daughter, who is traveling to The Great White North

ANNOUNCEMENTS:

Project: Sore Baby Chest

THE SCENE: 50s and raining… It was great. Coulda been much worse, right?
F3 WELCOME & DISCLAIMER: Welcome to F3, Free Workout, Not a professional, You’re here of your own volition, Scale/modify as needed, I have a cell phone in the event of an emergency. Done and Done.
WARM-O-RAMA:
Due to rain, we warmed up under the covered drive of the Senior Center.
1. 15 SSH – 4ct, IC
2. 15 Squat – 4ct, IC
3. 15 Arm circles – 4ct, IC (both directions)
4. 15 Moroccan nightclub – 4ct, IC
5. 15 Overhead clap – 4ct, IC
6. 15 Merkins – 4ct, IC
7. 5 Burpees – OYO
8. 10 Cherry Pickers – 4 ct, IC
9. 8 Project Motivators (AKA The Project-ivators – IT’S A THING)

THA-THANG:

Mucho Chesto @ Amphitheater: My kids think it’s funny that I don’t have any hair on my chest. They call me “baby chest” because they think all men should have hairy chests. (What are we back in the 80’s when Tom Selleck was the measure of a man?) So, as punishment, I mean, for exercise, PAX did 10 of each type of merkin: Regular, Wide, Diamond, Stagger Right, Stagger Left for a total of 50 merkins. Rinse-Repeat for a total of 100. Lots of groaning and ugly form in the 2nd set. Mosey over to Library Parking Lot.

Barak Obama @ Library Parking Lot: Named after the 44TH POTUS, PAX begin at one parking lot island, bear crawl 4 parking lines then do 4 merkins. Rinse/repeat to the other parking lot island. It was only light rain at this point so there was little to no complaining. That started when we bear crawled back 4 parking lines + 4 merkins back to the starting point. Mosey over to the Senior Center Parking Lot.

Apple Turnover @ Senior Center Parking Lot – We needed to grab gloves because my tender hands were revolting against me for all that bear crawling – on the asphalt – in the rain. Just in time for MORE BEAR CRAWLING. Apple turnover included PAX bear crawling 3 parking lines, and then flipping over to crabwalk (forward) 3 parking lines. We began from one parking lot island to the far parking lot island. When we made it there – we crawl-beared (that’s right, backward bearcrawling…) 3 parking lines, flipped over to crabwalk (backward) returning to starting point.

BONUS: Since we burned through our workout so quickly, with the extra time, we did 5 burpees at one end of the parking lot and sprinted to the other side. Then, 5 burpees and sprint back to the start. Rinse and repeat until I was completely gassed – I mean, until time ran out.

MARY:
Mary @ Covered Drive of Senior Center: PAX Choice – LBCs, Rosalita, Freddy Mercury, Left Side Crunches, Right Side Crunches, Flutter kicks, and Big Boys with funky cadence, courtesy of Mailbox.

COUNT-OFF & NAME-O-RAMA
Lucky 7: Erector, Kickflip, Rocket, Samaritan, Mailbox, Slappy, Snaggletooth-Q

CIRCLE OF TRUST/BOM:

ALL WHO TRUST, LOVE, AND FOLLOW CHRIST ARE MINISTERS OF RECONCILIATION.

2 Corinthians 5:14-21 – “For Christ’s love compels us, because we are convinced that one died for all, and therefore all died. 15 And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.

16 So from now on we regard no one from a worldly point of view. Though we once regarded Christ in this way, we do so no longer. 17 Therefore, if anyone is in Christ, the new creation has come: The old has gone, the new is here! 18 All this is from God, who reconciled us to himself through Christ and gave us the ministry of reconciliation: 19 that God was reconciling the world to himself in Christ, not counting people’s sins against them. And he has committed to us the message of reconciliation. 20 We are therefore Christ’s ambassadors, as though God were making his appeal through us. We implore you on Christ’s behalf: Be reconciled to God. 21 God made him who had no sin to be sin for us, so that in him we might become the righteousness of God.”

MOLESKIN:
I have the privilege of visiting fellow followers of Jesus who are incarcerated at the Morgan County Correctional Complex (MCCX). I am writing a letter to the governor of Tennessee on behalf of a friend for clemency. I believe that his life in prison testifies that he has paid enough of his sentence, that he is a true follower of Jesus, and that his life is better spent outside of prison walls with his family and as a contributing member of society, not as a threat or a parasite. He now can live and serve as an ambassador for Jesus, calling and imploring others to be reconciled to God, as he himself has been through Jesus Christ our Lord. What’s striking is how we can view someone in one way, when God sees him another way completely. While his prison sentence is justified, he now has a greater calling (a minister of reconciliation) to live beyond his past into a new eternal purpose as a new man.

WE ARE MINISTERS OF RECONCILIATION.

ANNOUNCEMENTS:
The Project adding Thursdays so we’re all going to be Q’ing a couple times each month. Tuesdays will remain traditional bootcamp workouts, Thursdays will be heavy work: rucking, CMU, etc. Kickflip on Q – bring CMUs. Hardship Hill in May – JUCO has at least one team with another possibly in the works. Sign-up.

Standing Together

THE SCENE: Snow and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo merkins, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey to JUCOmanjaro. There are 6 cones spread throughout the mountain and exercises at each one. Battle buddy up and tackle the workout together. Here are the exercises.

  • 25 merkins
  • 25 diamond merkins
  • 30 squats
  • 30 lunges total
  • 30 flutter kicks (4 ct)
  • 30 Freddie Mercury (4 ct)

Mosey to the bottom. Rinse and repeat until time is called.

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
20 PAX conquered the mountain together this morning despite the snow!
CIRCLE OF TRUST/BOM:
Hebrews 10:24-26 – “and let us consider how to stimulate one another to love and good deeds, not forsaking our own assembling together, as is the habit of some, but encouraging one another; and all the more as you see the day drawing near. For if we go on sinning willfully after receiving the knowledge of the truth, there no longer remains a sacrifice for sins, but a terrifying expectation of judgement and the fury of a fire which will consume the adversaries.”

The first part of that passage is a little more light-hearted, but the second half gets serious.  If we can make it a point to assemble together, we are giving ourselves the opportunity to grow closer. When we grow closer, we can hold each other accountable and help to redirect each other when we falter. We will fail if we go at it alone.
MOLESKIN:
Snow and wind didn’t stop us from getting better this morning. Great job!  I am encouraged every day I post by the hard work that you put in.

Thanks for the pre-run Spotter and Pool Boy.
ANNOUNCEMENTS:
Don’t forget about Hardship Hill.

Inaugural Project Heavy PT

THE SCENE: rainy, upper 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 15 overhead claps, 10 tempo merkins, 10 tempo squats, 5 cherry pickers
THA-THANG:
Exercises performed buy muscle group for maximum burn.

Shoulders/Chest/Triceps

  • 20 Merkins
  • 20 Overhead presses
  • 20 Tricep extensions

Biceps/Back

  • Colt 45
  • 20 Rows

Legs

  • 30 Squats
  • 30 Lunges (total)
  • 30 Calf Raises

Core

  • 15, 4 ct Heavy Freddies
  • 15 Big Boys
  • 20 American Hammers (total each side)

Rinse and repeat until time is called.

MARY:
15 flutter kicks and some stretching
COUNT-OFF & NAME-O-RAMA
6 HIMs to kick off Thursday right.
CIRCLE OF TRUST/BOM:

Growing this AO is the goal.  We want to reach out to as many men in the community as possible.  Today, I wanted to remind everyone of our mission.

F3: Fitness, Fellowship, and Faith

Fitness is what gets it going. A free workout certainly is enticing for anyone wanting to get their fitness where it needs to be.

Fellowship is the glue that holds us together. I don’t wake up early and get wet from rain for just any reason. I do it for the fellowship.

Faith is the ultimate strength builder for HIMs. Recognition that we are but a small part of the universe around us is so humbling.  I appreciate all the words of wisdom shared during COT.
MOLESKIN:
Don’t eat two chicken biscuits as a pre-work out “snack”. Just ask Whipper.